This part expands on some material given in volume #1 but not covered
in volume #2; as well as giving new subject matter. For those interested, my
book, "Astral
Dynamics", is now available. See the "Books" section of this website. RB.

If you read the enormous number of case histories available on out of body
and near death experiences; you will find many accounts hinting at perceptions
of duality which indicate symptoms of the mind split effect at work. It is
fairly common, during an OOBE, to be aware of the physical body while also being
aware of existing in the projected double, or less commonly, vice-versa. This
effect appears to indicate the existence of telepathic and bio-energetic links
between the physical body and it's remote projected double (possibly via the
silver cord). This link appears to serve the purpose of providing the projected
double with the necessary energies it requires whilst operating out of body,
while also maintaining an unbreakable connection with it's physical body. This
connection also allows the physical body to be, in many ways, monitored (or
sensed) so that no harm can come to it during an OOBE.

During an OOBE, at the moment the projected double is generated and projected
from the physical body, the projector's mind effectively splits into two
identical parts (mirror images) each containing a complete copy of thinking mind
and memory. One copy always remains firmly locked inside the physical body
(original hard copy) while a mirror image is reflected into and maintained in
the exterior projected double.

The splitting of consciousness into two (or more) separate but identical
copies happens during sleep or any kind of OOBE. I call this effect "The Mind
Split Effect":

If a mentally awake physical mind happens to observe (with real time or
astral sight) it's projected double at close range during a projection, a strong
visual and telepathic connection can form between them. This can be a very
disturbing experience and I don't recommend this be tried for more than a few
seconds at a time. The awake physical mind (whilst a projection is in progress)
must see and be seen by it's projected double for this type of connection to
occur. Vision, seeing each other at the same time, appears necessary for this
type of connection to occur. Once this happens, each side of the mind split,
physical and projected, connect and begin to see out of each other's eyes at the
same time. Each becomes aware of each other's vision and perspective as well as
that of their own.

Once the visual side of this connection occurs, each side of the mind split
instantly becomes aware of each other's thought's as well, simultaneously and
compounding. This appears to be something like telepathic feed back, much like
holding two identical 'mental' mirrors facing each other. This gives an
unnatural glimpse of mental infinity - a mental reflection of a mental
reflection of a mental reflection, continually compounding.

When two identical minds connect, while separated during an oobe, the two
identical sets of vision and thoughts create something that can best be
described as a visual and telepathic loop, compounding and feeding back upon
itself in a never ending loop. This is an unnatural, incomprehensible,
disturbing and possibly dangerous event for any mortal mind to experience.

This uncomfortable and confusing state appears to only occur at close range
and can easily be avoided by not looking too closely at each other (physical and
projected double) and by not thinking at each other at close range (within
approximately twenty feet) during a real time projection. Note: this can only
happen if both sides of a projector, physical and projected, are awake and
become visually aware of each other during a real time projection.

This all goes a long way towards explaining why dreams and projection
memories can sometimes appear so chaotic. The mind splits for a very good reason
and the separated copies are meant to function separately.

I have experimented with this phenomena many times during real time
projections, after discovering it accidentally during a powerful real time OOBE.
I recreated the original 'accident' and studied it because the original
experience raised so many questions. I had always been curious of the way I
could often feel my physical body while close to it, and this mind split effect
appeared to hold many of the answers I had been searching for. Like many other
projectors, I had often experienced confusing anomalies during projections: of
being aware of events and noises near my physical body, in and around my house,
plus being aware of my remote existence during a projection. This sense of
perceived duality, of having two different sets of perception, one physical and
one remote, has been reported by many other projectors but has never, I believe,
been properly studied or understood.

Here is an account of one of the first times I experienced the mind split
effect and mental/visual feedback:

I had been meditating in my chair by the fire and returned to normal
awareness as the rain started drumming on the roof. The weather was pretty wild
and the wind was starting to shake the windows and doors. I looked at the clock,
it was almost 3 AM. This was not unusual for me, as sometimes I will meditate
all night. I felt well rested and full of energy and thought to myself "I've
never projected in a storm before, I wonder what it's like?" Closing my eyes
once again, I relaxed back into myself and soon projected out of my body, using
the 'point shift' method, as given in Vol 1 of the Treatise. This method is very
similar to the method given by T.Lobsang Rampa in his book 'You Forever'. While
this method is more difficult than the Rope method, given in Vol 2, it is very
effective and is the original method I learned when I first taught myself
conscious exit projection. I have been projecting since the age of 4 or 5, but
this was always spontaneous and I had little control of when I would project. I
taught myself to project deliberately at the age of 21, and found Rampa's books
a great help?

(As a side note: many people have claimed that Lobsang Rampa was discredited,
that he was 'exposed' as being nothing more than an English plumber cum writer
on metaphysics. But, if you read his first book 'The Third Eye' you'll see that
he fully explained his circumstances, and how he came to be living in the body
of an English Plumber. He claims to have swapped bodies with a suicidal English
plumber who was about to kill himself - while his own Tibetan body lay dying of
wounds. This feat was accomplished during an astral operation carried out by
high ranking Tibetan masters (spirit masters) to preserve Rampa's unfinished
life path, while freeing the Plumber (with his full permission) who was at the
exact end of his life. Personally, I found Rampa's books to be very good
reading, and they contain a great deal of useful information on projection,
clairvoyance, metaphysics, etc.)

Back to the projection: After exiting my body I moved through the wall and
floated out into the rain drenched night. What a gloriously wet feeling that
was. I could feel and taste the cool rain and blustering wind passing through
me. The smell of rain and wetness was everywhere, seeming to fill me with a
bright and happy energy. I floated up to the roof and sat on the chimney,
looking out over the town. I felt a little bit like a very wet Mary Poppins. I
watched the rain dancing over the roofs and streets, swirling through gutters
and gurgling into drains. It seemed to have a friendly voice and rhythm all its
own "drink me, splash me, gurgle me, slosh me." (It seemed funny at the time:)

While sitting on the roof, I felt my body stirring in room chair below me.
This effect had often intrigued me and I decided to slide back through the roof
and study it more closely.

As I passed through the roof I saw my body sitting in the chair, right where
I had left it, but suddenly I became aware of also watching my projected double
(from my perspective in the chair) sliding down through the ceiling - both at
the same time! It was ME, sitting in the chair watching another ME floating down
through the ceiling, but it was also ME floating in front of my chair some ten
feet away - watching myself sitting in the chair. This was not only confusing,
it started making me feel quite ill.

I had two sets of vision and two sets of thoughts, all at the same time and
all joined together, it was fascinating. It also made a lot of sense. Just
because the projected ME was outside it's physical body, why should the physical
ME have to stop thinking. Why would it be left (as is commonly believed today)
as a mere empty shell during a projection? This raises the question of 'what'
actually leaves the physical body during a projection?

The projected ME (real time double) moved about the room, observing my
physical body in the chair - while it watched me back at the same time. I could
still see the projected ME, even when my projected double was situated behind
the physical ME. I could feel myself in the chair perfectly, as I tried to
follow the movements of my projected double about the room. This took some very
real effort, and it also took a lot of energy to move my projected double. It
felt like I was moving through thick mud and I felt an enormous pressure
building up inside both of ME.

I was existing in both my physical body as well as in my projected double -
both at the 'same' time. I was fully awake (mentally) and aware and thinking
inside both aspects of myself. Inside my physical body, my consciousness
appeared to be actively centred in my etheric body, and this appeared to be how
the physical ME was able to see the projected ME (real time sight - seeing
through closed eyelids). I came to this conclusion because of the way I could
move around 'inside' my physical body, and could even see behind myself without
physically moving. My etheric body appeared to be, quite literally, able to turn
around inside my physical body. This ability of the physical body to see through
closed eyelids and from different perspective's is frequently described by
projectors and trance meditators.

Note: The etheric body appears to be the very first level of subtle body, one
stage up from the physical body. This appears to be so closely enmeshed within
the physical body that it cannot normally leave it's confines while it still
lives. During the full trance state, as well as during the projection process,
however, it appears to gain some limited freedom of movement. It will also often
gain the ability to see into the real time zone, and sometimes even into the
astral dimension, around it. The etheric body appears to be responsible for the
ability to see through closed eyelids and covers, as is often reported by
projectors near the exit stage of a projection.

My observations: the centre of waking consciousness appears to shift over
'into' the etheric body when the physical body enters the trance state and falls
asleep. This is very like an internal projection, taking a 'reflection' of
consciousness one step away from the physical body and mind, while still holding
it's original place within the confines of the physical body. This stage, I
believe, is the very first level of the multi dimensional projection process,
and is marked by the 'heaviness' experienced when the full trance state is
entered, which is also the sign the physical body has fallen asleep.

This process makes a lot of sense and answers a lot of questions when
projection case histories, plus the 'mechanics' and 'dynamics' of projection,
are studied. It points to projection being a staggered process where
consciousness is reflected one stage at a time away from the physical body and
mind. Each stage becomes progressively more subtle and refined, while still
maintaining firm telepathic and energetic links between each stage. Basically,
this allows the projection of all the higher subtle bodies at the same time,
while keeping a safe and unbreakable link between them and the physical body
(the original hard copy).

A projector's mind splits during any kind of OOBE. One complete copy
(original hard physical copy) staying at all times safely inside the physical
body, capable of thinking and dreaming. A perfect thinking copy, containing full
memories, both conscious and subconscious, 'reflects' into the extruded real
time body. Each copy is capable of thinking and acting independently during an
oobe if enough vital energy (vitality) is available. Neither copy may be aware
of the other's continuing existence or awake state. This is the natural
mind-split effect which always occurs, but is very seldom noticed, during sleep
and all types of OOBE. During a conscious exit projection, consciousness is
first reflected into the etheric body. From the etheric body it is then
reflected into the real time 'projectable' double when that body is generated.
The real time double appears to be generated inside the combined
physical/etheric bodies and does not appear to project outside the
physical/etheric body until a copy of consciousness is transferred (reflected)
into it.

Before the actual moment of projection, of the exit of the real time body out
of the physical body, all potential copies of mind are closely enmeshed and held
together safely inside the physical body. One full copy always stays inside the
physical/etheric body and this (the original copy) appears to fall asleep and
thus moves itself safely, but temporarily, out of the picture to allow the
natural projection process to occur. The original copy of mind will begin
dreaming at some point after it falls asleep.

If the original copy does not move itself out of the picture, the difficulty
of projection increases dramatically, as with conscious exit projection where
the mind is awake throughout the projection process. This last factor alone
accounts for the sheer difficulty of conscious exit projection.

The dreaming mind of the physical body appears to account for the reality
fluctuations commonly experienced shortly after the exit stage of a projection.
This event may also be associated with the physical body's dream mind entering
the REM sleep state (REM = Rapid Eye Movement) which is commonly associated with
the dreaming state. The physical body's dreaming mind also appears to account
for the hypnagogic imagery and visions experienced during the trance state and
during the pre-projection state, or where the mind is held awake and balancing
on the verge of sleep.

At the moment of separation, as the real time body projects free of the
physical/etheric bodies, the mind appears to split or reflect a complete copy of
itself into an 'exterior' subtle body. From this moment onwards both copies, one
internal and one external, continuing to record their memories separately.
Neither will usually be aware of the other's presence or existence, apart from
the occasional vaguely shared feelings and remote perceptions of each other. The
separateness of the mind-split effect and memory recording will continue until
reintegration occurs. Upon reintegration, or waking, only one set of memories
will usually be retained, but sometimes a mixture will occur. This can be part
dream, part physical/etheric and part OOBE memories. The successful
'downloading' of projection memories strong enough to override physical/etheric
body and dream memories for the same time period, strong enough to leave a
lasting impression on the physical brain of a projector, appears to be the real
key to successful and repeatable OOBE. See my new book "ASTRAL DYNAMICS" Chapter
21 - Overcoming The Mind Split - for more detailed information on this.

It is fairly common for projector's to experience a perfect projection right
up until the exit, where they feel all the vibrations, rapid heart beat,
floating sensation, etc, and then it all just 'goes away'. This leaves the
projector, usually energetically exhausted, often partially or fully paralysed,
thinking they have simply failed the exit. What may often happen in cases like
this are normal and successful OOBE's, but where consciousness has remained
awake and 'centred' in the 'physical/etheric' mind after the mind split of
projection has occurred. The resulting memories retained after the experience,
in cases like this, are thus from the physical/etheric side of the experience
only.

The projected double, in many cases, simply stays out of it's body for too
long, which allows the physical/etheric mind's to fall into a deep sleep. Once
deep sleep occurs, the projected double becomes effectively locked out of it's
physical/etheric body for the duration of sleep, or until waking occurs. (re why
I recommend short projections) The projection side of this experience (the
memory of it) has thus been totally lost, as if it never was. The
physical/etheric mind (internal) side of the experience has the only solid
memories for the whole experience, and the projected double's memories have
failed to make a strong enough impression on the physical brain to become
'memorable' after reintegration. Basically, the projection memories have failed
to make the final 'wrinkle' in the physical brain after the projection.

Another mind-split also appears to occur between the real time double and the
astral body. This begins to happen 'naturally' within several minutes of the
start of an average real time projection, but can often occur within a few
seconds. At some point during any real time projection reality will always begin
to fluctuate. This appears to be the sign that the physical/etheric mind has
begun dreaming. At this point the real time body usually begins to run low on
energy (in most cases, apparently not having enough energy to maintain it's
conscious integrity whilst the dream mind is active) and it thus starts shifting
into the seemingly more easily maintained (but more dimensionally remote) astral
vehicle in the astral dimension. Soon, the real time body will effectively fall
asleep and will then be reeled in to hover, as if asleep, just above the
sleeping physical body. It will remain there until the natural waking of the
physical body and mind causes reintegration of all it's multi-dimensional
aspects, thus ending the mind split.

The waking state is required for reintegration to occur.

The only exception to the above is the in-between trance state,
where the body is asleep but the mind is fully awake.

I know this may all sound a little complex, but it sheds a great deal of
light on many of the seemingly mysterious difficulties which can beset a
projector. It also explains why projections are so time limited and difficult to
maintain, let alone remember in detail. All through my research and studies, in
the incredibly complex field of theoretical metaphysics, I have found that the
further I get from the relatively normal reality of the physical dimension the
more outrageously complicated everything becomes. There is nothing simple about
the mechanics and dynamics of projection, far from it, but it can be understood
if the lower levels of projection are studied, ie, etheric and real time bodies.
If the principals this yields are then applied to the higher aspects of
projection, and even dreaming, a few precious constant factors appear. This
methodology may not solve all problems, nor answer all questions, but it at
least provides some kind of a logical and understandable framework to work in.

The mind split is, I believe, an integral part of the workings of Universal
Law, where the mind splits and reflects itself into many different parts, levels
and aspects, each belonging to a different dimensional level. During the full
multi-mind-split process, the highest level (highest subtle body) appears to be
drawn into the centre of the universe, into the Source of all consciousness, by
what I have called the Akashic Pulse. There, the influential and conditional
energies (consciousness seeds), contained within each individual energy egg
(each person) are processed and updated according to Universal Law. These are
adjusted according to past and current thoughts and actions, and as further
modified by Karmic Law.

These seeds affect and influence us all profoundly. They cause the attraction
and repulsion effect, all our likes and dislikes and natural tendencies, which
are the visible workings of Universal Law in the physical dimension. Universal
Law is that which attempts to guide us all along our individual life's paths,
towards predetermined but eminently variable goals (variable according to laws
of free will and individual choices).

An important aspect of the mind split, to many people, is the way it shows
how the physical body and it's mind are 'never' 'ever' left empty and unguarded
during sleep or any type of out of body experience or projection. They are thus
never exposed to being entered, molested, possessed or interfered with by any
other projector, or by any type of inorganic being, entity or demon. A conscious
exit projector's physical body and mind are, according to my research, far more
projected than they are during the full waking state - where natural
non-physical senses become somewhat dulled or inactive.

During an OOBE, the projector's energy body appears to expand and create a
very sensitive perimeter, a kind of expanded energy cocoon around itself. This
appears to extend in all directions for approximately 20 feet (6 metres) often
filling or overflowing from the room around the projector's physical body. This
sensitive energy perimeter acts something like an early warning system. If it is
broached by another 'awake' person, another projector, or any other type of
energy being or entity, and a negative reaction occurs, it will instantly snap
shut and reel back the projector for immediate reintegration and the return of
full waking consciousness.

This early warning system appears to be particularly sensitive during any
type of conscious OOBE, where the projected double is fully aware it is out of
it's body. It seems, however, to become slightly less sensitive to 'real' awake
people once the physical body and mind have fallen into a deep sleep. It will,
however, always react violently and instantly if touched by anything which
causes a negative reaction in it's perimeter field.

Note: See my book "Astral Dynamics" Part 5 - The Akashic Connection - for more
detailed information on the higher aspects of the mind split, the workings of
Universal Law and of the Akashic Pulse.

One of the most important things to do after a successful exit, especially
the first few times, is to keep the projection ultra short. Ten seconds out and
then get straight back into the physical body. Please trust me on this. Ten
seconds of REAL out of body experience with a fully conscious exit and reentry,
are worth a thousand all nighters that are forgotten! An ultra short oobe is, in
most cases, the 'major' contributing factor to a successful first time conscious
exit projection.

Once again, if a projector stays out too long, especially a novice projector,
and their physical/etheric body falls into a deep sleep, the projected double
will not usually be able to reanimate it's physical body and mind when it
returns. It can thus become locked out for the duration of the projection, or
until natural waking occurs. Projection requires the physical body to fall
asleep, and the reverse applies, with reintegration requiring the physical body
to wake up. If the physical body and mind fall into a deep sleep, sometimes even
a good shaking will fail to wake them. The slight energy rush caused by reentry
can thus also fail to awaken a deeply sleeping, and possibly dreaming, physical
body and mind.

One way of cementing projection memories is to make contact with yourself
during an OOBE. Keeping in mind the nature of the mind split, agree with
yourself to try and make contact from both sides of the projection, from both
physical and projected sides. Some degree of real time sight (seeing through
closed eyelids in physical body) is required for this. Agree for your projected
double to be in a particular place, say the foot of the bed, and that it will
look and think at where your physical head is, or should be. Do this even if the
physical or projected double cannot clearly see its counterpart - which often
happens on both sides. Often only a vague ghostly shape is seen, or a depression
in the bed. The physical body should trust its projected double will be doing
this and should try to do the same, by thinking and concentrating and 'feeling'
for where it's projected double is 'supposed' to be. Once contact is made,
memories will flood both ways and will become cemented - making a strong and
lasting impression upon the physical brain. After the initial contact, the
projected double should move away quickly to avoid nauseating mental/visual
feedback problems. This connection and memory downloading process, if
successful, can allow the duration of real time projections to be dramatically
extended. The projected double can periodically return to it's physical
counterpart and download (top up) it's projection memories. If this is done, I
suggest no more than a few minutes interval between each memory download. The
projected double should also reenter it's physical body the moment it detects
signs it is tiring, or the moment it begins experiencing reality fluctuations -
which is a sure sign the dream mind is becoming active, which indicates the
physical mind is falling asleep.

To increase out of body vitality and capability it is important to have
enough energy flowing from the physical/etheric bodies to the projected double.
This is best done by the projected double while it is out of body. It must reach
out and 'feel' itself sucking energy into itself, feeling energy rushing into it
from it's physical body. This out of body awareness action appears to create a
strong energy demand in the projected double, which causes an increased flow of
energy from the physical/etheric body to meet this demand. The increase in the
clarity and ability this can cause during a projection can be quite amazing, and
happens very quickly. This technique is especially useful if you have projection
vision problems or blindness. Everything will noticeably brighten and light will
be seen all around the projector, lighting up the darkness and following them
about wherever you go. This technique can be used with great effect to solve or
ease most common projected double related weakness problems, visual or
otherwise.

Note: This new set of 'improved' and 'simplified' deep physical relaxation
exercises are to replace those in the original Treatise.

The first big hurdle you need to overcome is deep physical relaxation. With
the thousands of letters I have had from people having problems achieving OOBE -
one problem area stands way out, DEEP PHYSICAL RELAXATION. Everyone seems to
rush through learning this, most important of skills, to get on with the more
interesting stuff, like the projection attempt itself. But, as with any type of
metaphysical development (metaphysical = mind science) any skill not thoroughly
learned will eventually stop the aspirant cold, forcing them right back to the
beginning to learn it properly before they can proceed.

More time must be spent learning the skill of totally relaxing your physical
body than with any other skill - it is THAT important. Relaxation is a
progressive skill that can be learned and improved with time and practise. The
biggest problem with deep physical relaxation, in the early stages, is that it
takes so long that if done properly as part of a projection attempt the
projector can become mentally exhausted or bored. This can ruin a projection
attempt as the projector may then have little energy or enthusiasm for the exit.
If this becomes a problem, I suggest deep physical relaxation be learned and
practiced regularly but 'separately' from projection attempts, until such time
as the projector can attain deep physical relaxation fairly quickly.

A deep level of physical relaxation is absolutely necessary to consciously
project your astral body. This is quite easy to achieve, though, if you go about
it in the right way and practice regularly.

Deep physical relaxation plus a clear mind = Trance State

The trance state is achieved when the physical body goes to sleep while the
mind stays awake and in control of itself. A conscious exit projector needs to
be able to attain some level of the trance state before they can successfully
project out of their body. Deep physical relaxation leads to and naturally
brings about the trance state. The trance state is entered automatically once
the physical body enters a deeply enough relaxed state.

*Important Note: Just as sleep is possible without deep physical
relaxation, so is the trance state. It is quite easy to fall asleep and even
enter the trance state while stressed and full of tension, relying on
physical/mental tiredness to overcome lack of relaxation and trance ability.
Just because you feel the sensations of trance (ie, heavy body feeling) it does
not mean you have attained deep physical relaxation. Many people do this and
think they have found a handy short cut, only to find conscious exit projection
virtually impossible. Most people, in this case, will fail right on the exit,
because their physical body is too tense.

The above is also why sleeping for a few hours first, then waking for a
projection attempt, works better for most people who lack relaxation and trance
ability. The body has time (sleep) to overcome it's sleep deficit and physical
tension. This makes projection much easier and is a good way to get early
results with conscious exit projection.

Physical relaxation:

Seating:I suggest sitting in a comfortable arm chair, with good
arm and neck support, and a pillow under your feet. The pillow is necessary
because when relaxed to a deep level, supporting muscles in the feet will tend
to relax and can cause some discomfort. If an arm chair is not available, use a
high backed dining chair. It is possible to use a bed, but falling asleep can be
a big problem. If a bed must be used, I suggest laying on the back (never the
side) with hands and forearms held vertically above the bed, with elbows resting
comfortably on the bed. Adjust and vary this position slightly for comfort. This
position will reduce the likelihood of falling asleep.

Dress:Wear loose, comfortable clothing and bare feet (or loose
socks) depending on the local temperature. Tight clothing and shoes will cause
discomfort with deep relaxation, and will also restrict the flow of blood and
energy.

Posture:Good posture helps a great deal with deep relaxation. Do
not slump in the chair. If good posture is used the body will be well balanced.
Then, when a deep level of relaxation is achieved, the body will stay well
balanced and will experience no distracting discomfort. If posture is not good
when relaxing deeply, muscles will relax and the body will sag, causing
discomfort in the spine and joints, which will interfere with the level of
relaxation attained. Put a pillow behind the lower back and one behind the neck,
if necessary, to make sure the body is not sagging.

Tensing and relaxing muscle groups:

I have kept the relaxation exercises as simple as possible. All that is
required is to progressively tense and relax opposing groups of muscles. If you
already know a full body relaxation discipline, stick with it or adapt it to
this one, making sure all muscle groups are covered.

Full body stretch: Stretch your arms and legs, really
stretch, as if you were very tired, and take several long, slow,
deep breaths.

Feet and calves: Lift up your toes and tense both feet
and both calves at the same time - and then relax them. Curl
up your toes and repeat.

Knees and Thighs: Tense both your thighs, knees and
calves at the same time - then relax them. Press down with your
heels and tense thighs, calves and feet, then relax them.

Chest and upper back: Arch shoulders and suck in chest
and tense all upper back muscles, tense and relax. Push shoulders
back and push out chest and tense all muscles, tense and relax.

Neck: Arch neck forward and place chin on chest and
tense all muscles, tense and relax. Push head way back and push
chin up high, tense throat and jaw muscles, tense and relax.

Jaw, face and head: Move head back, open mouth wide
and screw up face, tensing all muscles in your head, tense and
relax. Smile widely while screwing up face, tensing all facial
muscles, tense and relax. Frown deeply while screwing up face,
tense all facial muscles, tense and relax.

Full body stretch: Give yourself a full body stretch,
trying to arch and tense as much of your body as you can, tense
and relax.

Repeat the above process until you feel you have relaxed your
body as much as possible. Each time you do this, pay particular
attention to the relaxation part - letting your muscles droop
and totally relax after tensing them.

This will get progressively easier to do the more often you
do it. In time, you will be able to relax your entire body simply
by waving your awareness, your mental hands, over it.

MBA Massage:

The head and neck areas are the most difficult of all body
parts to relax, as inner tension affects them greatly. Use awareness
actions to massage them. 'Feel' your 'awareness hands' deeply
massaging your neck and head, as if someone were actually massaging
them. Use your memory to recreate the required awareness actions.
Feel your 'hands' penetrating deep within the muscles and tendons
in your head and neck and 'feel' all the tension leaving your
body.

Move your awareness throughout your body, searching for any
tense areas. If you find any, massage them away until your body
is totally relaxed.